12 Steps to Whole Foods
Reviews What People Are Saying about 12 Steps to Whole Foods My friends and I left at 4:45 a.m. to attend your class in Portland several hours away. I was so nervous to meet and talk with you, and sat on the front row trying to get the courage to talk to you. I started 12 Steps to Whole Foods just over a year ago and I have lost 100 lbs.! When you introduced me to the crowd in Portland, everyone gasped. Until that moment it had not really occurred to me what losing 100 lbs. meant. I just knew how wonderful it was to look in the mirror and see “me” again and know I am on the right path that will allow me to stay this way forever. [Following are K’Lynne’s “before” and “after” photos.] I have been overweight my whole life. I have tried tons of “diets.” Sometimes I lost weight, but the weight came back. Someone told me about GreenSmoothieGirl.com, and I loved what I saw there. I read 12 Steps cover to cover within a few weeks and immediately put it into practice. I drank my vegetables in a green smoothie, cut out processed foods, ate more whole grains and natural foods, and sprouted and dehydrated food as well. I’m off my blood pressure meds and I feel better and happier than I have in many years. People noticed my transformation and asked me what I was doing. I am usually a woman of few words, so I just told them about the first step, green smoothies, and directed them to GreenSmoothieGirl.com. I am amazed how people are so ready to get healthy, and it’s so easy to share, so I tell everyone because I am so passionate! My good friend with breast cancer told me that whatever I was doing, she wanted to know more, because she could tell I’d made a comprehensive change for the better. xii 12 Steps to Whole Foods © Copyright Robyn Openshaw
Now she has 12 Steps to Whole Foods and is in remission, loving being healthy and sharing with others as well! I have done all 12 steps. I did not count calories. I did not feel deprived. I ate yummy food. Everything in the program makes logical sense and is the way we should naturally eat. I love the recipes and feel the knowledge I have gained is a blessing. I’m excited to learn and experiment with new things, more whole foods. I feel like I’ve been asleep and now I am awake, full of life, looking forward to a long, happy, healthy life! —K’Lynne Wagner, Oregon Decades ago, “scientists” and “nutritionists” assumed control over the creation and dissemination of nutrition information. With 12 Steps to Whole Foods, Robyn Openshaw gives the control back to the best sources of wisdom: Mother Nature…and mothers. I was fortunate to discover 12 Steps to Whole Foods when my children were very young (i.e., still in diapers). My oldest was just beginning to eat solid foods and had no firmly established eating habits or preferences. For my family, this book has been more than a “health kick” or fad—it is a lifestyle and parenting guide. The things I have learned and experienced with this program empower me to raise my children with confidence that if I nurture their bodies with good food, their bodies will take care of themselves. I’ve learned from Robyn that providing my family with good nutrition at each and every meal is not impossible; it is doable, fun, fairly inexpensive, and yummy! 12 Steps to Whole Foods is a compendium of all the best practices in good nutrition, a concise yet thorough summary containing as much information as you might get in a dozen other books. This program fills two gaps in the existing body of nutrition education: (1) it provides research-based information about the basic principles of nutrition, giving readers the knowledge necessary to make informed choices about what we put in our bodies, and (2) it contains hundreds of delicious recipes that empower and excite readers to act on their new knowledge. And though the people of our world have ample cause to be alarmed by the state of our health, Robyn writes in a voice that is nurturing, encouraging, and helpful—not angry, strident, and paranoid. The step-by-step organization of this program helped my family make significant changes without getting overwhelmed and quitting. And the results of our new habits manifested themselves immediately: • Step 1 gave us healthy digestive systems that operate like clockwork (a huge benefit with potty training young ones!). • Steps 2 and 3 showed us that salads can be diverse and delicious—the centerpiece of every dinner—and that even two-year-olds can eat and enjoy salads. • Step 4 taught us natural and efficient ways to use healthy oils to obtain Omega 3s and improve the softness of our skin. • Step 5 motivated us to plant our first garden and to get our children involved in their own nutrition. As a result, they tried several new vegetables and are proud to eat what they grow. • Step 6 was a huge eye-opener for our family because it showed me how to bring vegetables out of their side-dish hiding place and how to make plant-based dishes hearty enough to provide the main substance of a meal. • Step 7 taught me a skill I didn't even know existed: sprouting. The recipes help me provide healthy snacks for my children so they don't feel deprived when I tell them we don’t eat goldfish and fruit snacks. © Copyright Robyn Openshaw 12 Steps to Whole Foods xiii
- Page 1 and 2: 12 Steps to Whole Foods by Robyn Op
- Page 3 and 4: Table of Contents Table of Contents
- Page 5 and 6: Table of Contents Cabbage Salad Dre
- Page 7 and 8: Table of Contents Kale Recipes . .
- Page 9 and 10: Table of Contents Parmesan Flax Cra
- Page 11 and 12: Table of Contents Nut Milk (3) . .
- Page 13: About the Author Robyn Openshaw gre
- Page 17 and 18: The 12 Steps program is a well rese
- Page 19 and 20: Over the years, I have learned a lo
- Page 21 and 22: I knew a “whole-foods diet” was
- Page 23 and 24: Foreword By family physician Denise
- Page 25 and 26: Foreword GSG nutrition is compatibl
- Page 27 and 28: Preface You’ve always wanted to e
- Page 29 and 30: Preface If you struggle with your w
- Page 31 and 32: Introduction What Is the Goal of Th
- Page 33 and 34: Introduction Finally, have a basic
- Page 35 and 36: Introduction Nutrition is no differ
- Page 37 and 38: Introduction Keep your talk about n
- Page 39 and 40: Introduction sugary foods for even
- Page 41 and 42: Introduction Don’t I Need to Eat
- Page 43 and 44: Introduction Fourth, I strongly rec
- Page 45 and 46: Introduction Document any “cleans
- Page 47 and 48: Introduction I’ve invited the att
- Page 49 and 50: Introduction business, family—the
- Page 51 and 52: CHAPTER 1 Bye-Bye, Stimulants — H
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Now she has <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> and is in remission, loving being healthy and sharing with others as well!<br />
I have done all <strong>12</strong> steps. I did not count calories. I did not feel deprived. I ate yummy food. Everything in the<br />
program makes logical sense and is the way we should naturally eat. I love the recipes and feel the knowledge<br />
I have gained is a blessing. I’m excited <strong>to</strong> learn and experiment with new things, more whole foods.<br />
I feel like I’ve been asleep and now I am awake, full of life, looking forward <strong>to</strong> a long, happy, healthy life!<br />
—K’Lynne Wagner, Oregon<br />
Decades ago, “scientists” and “nutritionists” assumed control over the creation and dissemination of nutrition<br />
information. With <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong>, Robyn Openshaw gives the control back <strong>to</strong> the best sources of<br />
wisdom: Mother Nature…and mothers.<br />
I was fortunate <strong>to</strong> discover <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> when my children were very young (i.e., still in diapers).<br />
My oldest was just beginning <strong>to</strong> eat solid foods and had no firmly established eating habits or preferences. For<br />
my family, this book has been more than a “health kick” or fad—it is a lifestyle and parenting guide. The things<br />
I have learned and experienced with this program empower me <strong>to</strong> raise my children with confidence that if I<br />
nurture their bodies with good food, their bodies will take care of themselves. I’ve learned from Robyn that<br />
providing my family with good nutrition at each and every meal is not impossible; it is doable, fun, fairly<br />
inexpensive, and yummy!<br />
<strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> is a compendium of all the best practices in good nutrition, a concise yet thorough<br />
summary containing as much information as you might get in a dozen other books. This program fills two gaps<br />
in the existing body of nutrition education: (1) it provides research-based information about the basic principles<br />
of nutrition, giving readers the knowledge necessary <strong>to</strong> make informed choices about what we put in our<br />
bodies, and (2) it contains hundreds of delicious recipes that empower and excite readers <strong>to</strong> act on their new<br />
knowledge. And though the people of our world have ample cause <strong>to</strong> be alarmed by the state of our health,<br />
Robyn writes in a voice that is nurturing, encouraging, and helpful—not angry, strident, and paranoid.<br />
The step-by-step organization of this program helped my family make significant changes without getting<br />
overwhelmed and quitting. And the results of our new habits manifested themselves immediately:<br />
• Step 1 gave us healthy digestive systems that operate like clockwork (a huge benefit with potty training<br />
young ones!).<br />
• <strong>Steps</strong> 2 and 3 showed us that salads can be diverse and delicious—the centerpiece of every dinner—and<br />
that even two-year-olds can eat and enjoy salads.<br />
• Step 4 taught us natural and efficient ways <strong>to</strong> use healthy oils <strong>to</strong> obtain Omega 3s and improve the<br />
softness of our skin.<br />
• Step 5 motivated us <strong>to</strong> plant our first garden and <strong>to</strong> get our children involved in their own nutrition. As<br />
a result, they tried several new vegetables and are proud <strong>to</strong> eat what they grow.<br />
• Step 6 was a huge eye-opener for our family because it showed me how <strong>to</strong> bring vegetables out of their<br />
side-dish hiding place and how <strong>to</strong> make plant-based dishes hearty enough <strong>to</strong> provide the main substance<br />
of a meal.<br />
• Step 7 taught me a skill I didn't even know existed: sprouting. The recipes help me provide healthy<br />
snacks for my children so they don't feel deprived when I tell them we don’t eat goldfish and fruit<br />
snacks.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> xiii